32 ADVANTAGE RD, HIGHETT 3190  
2013
 
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5 Rep Max Strict Press, Then 2 x Max Reps Push Press @ 5RM Strict Press Weight 5 x 8 Pistols Per Leg Between Sets Then 20 Minute Partner AMRAP, Alternating Work/Rest – 400m Run To Finish Freestanding Handstand Hold Practice

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3 x 5 Back Squat 4 x 60 Second Weighted Plank Between Sets Then 7 Minute AMRAP – 12 Thrusters @ 95/65lbs – 12 Cal Row Rest 7 Minutes 7 Minute AMRAP – 12 Ball Slams – 12 Toes To Bar

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3 x 3 Dead Lift Accrue 30 Muscle Ups Or Muscle Up Progressions Between Sets Then 15 Minutes To Find 1 Rep Max Power Snatch Then 12 Minute AMRAP – 5 Snatches @ 135/95lbs – 10 Box Jumps @ 24″/20″ – 15 KB Swings @ 24/16kg

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20 Minute AMRAP – Partner Hill Sprints

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5 x 3 Push Jerk 5 x 60 Seconds Max Reps Pistols Between Sets Then 4 x 4 Minute Rounds – 400m Run – 20 Push Press @ 115/75 – Then Max Reps Double Unders Up To 4 Minutes **Rest 2 Minutes Between Rounds

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Rest Day

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3 x 3 Power Snatch Mobilise Between Sets Then 30 Minute Partner AMRAP – 3000m/2400m Row – 150 Wall Balls – 30 Muscle Ups or 90 Chin Ups Complete in order, alternating work/rest. Partition as needed.

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5 Rounds (Each Starting Every 4 Minutes) – 3 Back Squats – Then immediately into a max set of Handstand Push Ups or Push Press 21-15-9 – Weighted KB Walking Lunge @ 2 x 24/16kg (Double Reps) – Toes To Bar – Hand Release Push Up

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3 Rep Max Power Clean, Then 1 Rep Max Power Clean Mobilise Between Sets Then 4 Rounds – 7 Deadlifts @ 275/185lbs – 7 Burpee Box Jumps @ 24″/20″ – 28 Double Unders To Finish 5 x 1 Minute Rounds – Max 15m Shuttle Runs Rest 1 Minute Between Rounds

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3 Rep Max, Then 1 Rep Max Front Squat 10 Rep Max Double KB Strict Press Between Sets Then 15-12-9-6-3 – KB Thrusters @ 2 x 24/16kg – Chest To Bar Chin Ups Rest 2 Minutes – 800m Run Rest 2 Minutes – 400m Run